What are the elements of a good full body weight workout?
Tory Klementsen, MCP A+
IT Educator
Certified Personal Fitness Trainer
www.journey-fitness.com
www.jfrunners.com
www.teechur.com--school website
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Note: Do a short warmup set before each
exercise with approximately 50% of the weight you will use for the main
working set. Do about 4 - 6 reps with this lighter weight, just enough
to get warmed up.
- Squats 1 X 8 - 10 reps
- Leg Extensions 1 X 8 - 10 reps
- Leg Curls 1 X 8 - 10 reps
- Dumbbell Pullovers 1 X 8 - 10 reps
- Barbell Overhead Shoulder Press 1 X 8 - 10 reps
- Seated Rows 1 X 8 - 10 reps
- Bench Press 1 X 8 - 10 reps
- Barbell Bicep Curls 1 X 8 - 10 reps
- Tricep Extensions 1 X 8 - 10 reps
- Weighted Pullups 1 X 8 - 10 reps
- Weighted Dips 1 X 8 - 10 reps
- Standing Calf Raises 1 X 8 - 12 reps
- Abs - 1 X 10 - 15 reps
The workout should last no longer than
45 minutes! Plan your rest between sets accordingly so that you finish
in this time period. Studies have shown that after 47 minutes of intense
weight training, your cortisol levels shoot up. This means that the
longer you workout AFTER 47 minutes, the LESS results you will get and
the more likely you will overtrain. So get in the gym, lift hard, stay
focused, and get out.
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